What vitamins are in walnuts?

The beneficial properties of walnuts have been known since ancient times. The deserts of Central Asia are considered its homeland, although now this unpretentious plant, which produces tasty and nutritious fruits, grows almost all over the globe. The nut got its interesting name in honor of the Greek traders who first introduced it to Europeans.

The walnut tree is very interesting. It is perfectly adapted to unfavorable climate conditions and lives a long time. The age of individual specimens reaches 500 years; they reach a height of up to 25 meters. People have learned to make the most of this plant for industrial purposes: its durable, beautifully colored wood is used to produce luxury furniture, decor for weapons and the interiors of expensive cars, and natural, environmentally friendly varnishes and paints are made from the bark and leaves. But the main value is the fruits - large nuts with thick shells. Their kernels contain a huge amount of nutrients; walnut oil is used in cosmetology, and medicinal tinctures are prepared from the shell and membranes.

The nutritional value

Walnuts are a high-protein dietary product. It is good for the body as a source of protein, as it contains high concentrations of glycine, arginine, leucine, tryptophan, tyrosine and other essential amino acids necessary for the construction of cells, but it does not contain cholesterol at all. The nut has a high nutritional value due to the fact that it contains almost as much protein as meat. The nuclei are rich in lipids. 100 grams contains 65% fat, namely:

• monounsaturated fatty acids – 10%;
• polyunsaturated fatty acids – 48% (first place among plants);
• saturated fatty acids – 7%.

This high amount of fat means that walnuts are high in calories. One hundred grams of kernels have 654 calories, which is a third of the daily requirement for a person. Therefore, it is not advisable to eat nuts for people who are obese and on a diet. The kernels also contain:

• 15% proteins;
• 8% carbohydrates;
• 2% ash elements;
• 6% plant fibers;
• 4% water.

What vitamins do walnuts contain?

A mature walnut kernel contains almost all the microelements most necessary for the life of the body. It can be called a natural vitamin complex. It contains such essential substances for humans as beta-carotene, the amino acid betaine, which supports muscle tissue and oxidizes fats, and lutein, which is beneficial for vision. A handful of nuts eaten during the day replenishes the daily requirement for vitamin C. What vitamins are in the highest concentration in walnuts? One hundred grams of fruits have:

Table

RDA is the percentage of the daily recommended dose.

Minerals in walnuts

The walnut kernel contains a large number of minerals, enzymes and micronutrients: alkaloids, steroids, phenols. Per 100 grams of fruit there are

Composition and calorie content of walnuts

Features of walnut

is that its chemical composition changes depending on the degree of ripeness of the fruit, while in dried form it retains all its beneficial properties.
It is characterized by the presence of fats in the range of 45-77%, proteins 8-21%, carbohydrates up to 10% and water up to 5%. Its calorie content is 648 kcal per 100 grams of product. asparagine and
trace elements (iodine, calcium, potassium, cobalt) were found in walnut kernels , magnesium, iron, zinc, phosphorus). As for vitamin C, which is part of the walnut, according to scientific research, it is found in large quantities only in unripe fruits, but when ripe, its content is reduced to a minimum.

For this reason, almonds are a good food to prevent the occurrence of metabolic syndrome and diseases, which are a serious problem throughout the world. Summary: Mindans are rich in magnesium, which is something most people lack. Sufficient intake of magnesium will have a positive effect on the course of metabolic syndrome and type 2 diabetes and will prevent its occurrence.

Magnesium regulates blood pressure values

Magnesium, which almonds contain in large quantities, has an effect on lowering blood pressure. High blood pressure is one of the leading causes of heart attack or kidney failure. Magnesium deficiency is often associated with high blood pressure, regardless of the presence or absence of obesity.

Benefit

Walnuts are an excellent remedy for recovery after serious illnesses, especially if combined with natural honey. Thanks to vitamin C and fatty acids, it cleanses blood vessels of cholesterol plaques, preventing the development of atherosclerosis and diabetes, and has a beneficial effect on the heart. Regular consumption of nuts helps to return to normal after anemia. Walnuts are also effective in preventing cancer: they suppress the spread of cancer cells.

Walnuts contain the hormone melatonin, which is responsible for proper sleep. The fruits are useful for mental stress and depletion of internal strength. They strengthen the nervous system, activate the brain, refresh memory, and restore hormonal levels. Nuts are also recommended for athletes. The arginine they contain accelerates the growth of muscle tissue during intense physical activity. Walnuts perfectly replenish energy; during a diet, they can replace other high-calorie foods, thus getting rid of extra pounds.

This nut contains anti-inflammatory substances, thanks to which chronic inflammation in the body fades. It brings great benefits to the skeletal system, strengthening bone tissue, and the genitourinary system, being a strong diuretic. Antioxidants, mineral elements and vitamins in walnuts help restore potency in men and help the endocrine glands work better. Young walnut kernels cleanse the stomach and intestines well; doctors recommend them for certain diseases of the digestive tract. If you mix ground nuts with garlic, you get a wonderful remedy for colds, and if you mix them with honey, you get a wonderful remedy for tuberculosis.

The benefits of walnuts for humans

Walnuts are superior in zinc and iodine content to most plant products, therefore they are useful for everyone without exception: adults and children, sick and healthy. Doctors recommend including this food product in your diet in combination with honey, after illnesses, in the treatment of anemia and to increase lactation. You can also strengthen your muscles and relieve fatigue by eating these nuts.

Useful properties of walnuts:

• Positive effect on the cardiovascular system - helps blood vessels adapt more quickly to adverse environmental factors, thanks to the anti-inflammatory nutrients and antioxidants included in the composition;
• It is a diuretic - the nut contains magnesium in sufficient quantities to improve the functioning of the genitourinary system;
• Reducing metabolic syndrome – reduces the risk of accumulation of excess fat (triglyceride) in the blood, which normalizes blood pressure and reduces cholesterol levels;
• Treatment of type 2 diabetes mellitus – increases the flexibility and stability of the cardiovascular system and helps to cope with problems in other “connected” systems of the body;
• Prevention of cancer - reduces the risk of developing chronic oxidative stress, prevents possible chronic inflammatory processes, which pose a huge threat to the development of cancer cells. Significantly reduces the risk of prostate and breast cancer;
• Increasing male potency - regular use of this product helps to accumulate the necessary energy in the body. The antioxidants, vitamins and minerals it contains increase the tone of the body, which has a beneficial effect on male strength - potency;
• Improvement of brain function and functionality – fatty acids present in the product stimulate brain function, support the nervous system and improve memory.

The content of anti-inflammatory substances in walnuts plays a special role in maintaining the health of the skeletal system. It contains substances that act as preventive elements for obesity and promote weight loss. It also contains melatonin (MLT), which is responsible for the regulation of sleep, circadian rhythms and changes in the body associated with changes in time of day.

During pregnancy, the vitamins contained in walnuts are indispensable for the health of the woman and the fetus, especially group B elements, thiamine, riboflavin and folates. The vitamin and mineral complex of this product normalizes the functions of the digestive system and prevents skin aging, eliminates dark circles under the eyes and improves the hair structure, strengthening it and giving it a radiant shine.

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Can pregnant women eat walnuts?

It is important for women carrying a child to know that they can not only eat walnuts, but even need to. It contains phytoncides, antioxidants, thiamine, riboflavin, folic acid and other B vitamins, therefore it is extremely useful during pregnancy and supports the health of the mother and embryo in the womb. Eating walnuts helps the expectant mother cope with infection more easily, maintain an attractive appearance, beautiful skin and hair, and fight fatigue and ailments. If a pregnant woman regularly takes nut kernels with natural honey, her milk production will increase and its fat content will increase. The main thing is not to overdo it, otherwise an allergic reaction may occur.

The benefits of membranes of the shell and skin of walnut kernels

Not only walnut kernels are beneficial, but also their skin, as well as the membranes of the shell. Healing infusions are prepared from ground membranes to help cope with various ailments: diabetes, unstable blood pressure, hyperthyroidism, prostatitis, psychopathy. Many people do not like to eat walnuts with the skin and peel it off because of the bitter taste. But it’s better not to do this, because the skin is the most useful part of the fruit. It contains a huge amount of phenolic compounds and acids necessary for the immune system.

Harm

Walnut is a healthy product, but this does not mean that it can be consumed in unlimited quantities. It contains active substances that, if ingested in excess, cause allergies. Also, due to the high concentration of vitamins, excessive love for walnuts can lead to hypervitaminosis. Pregnant women often experience mastopathy when they overuse nuts, and breastfeeding mothers' milk spoils, causing the baby to suffer from diarrhea. If you overeat or have an individual intolerance to walnuts, a rash appears in the mouth, the tonsils become inflamed, stomatitis or diathesis develops, and a migraine may begin. The consumption of fruits should be limited to people who have the following diseases:

• eczema and psoriasis;
• ulcerative colitis and other intestinal disorders;
• increased blood clotting.

The optimal amount of walnut kernels per day is 100 grams. It is better to buy nuts in the fall, choosing the fruits of this year's harvest. The shell of fresh nuts is light, there are no spots or cracks on it. Unspoiled kernels taste sweet, while old ones taste bitter. Nuts should be stored in a dry place without foreign odors at temperatures up to + 20°C. At high temperatures, the kernels dry out and lose their beneficial properties.

Beneficial features

The fruits of this plant are useful even when unripe. The vitamins of still green walnuts include the substances listed in the table:

• quinone
• carotene
• sitosterols
• vitamins and minerals

Their regular use is recommended for atherosclerosis and impotence (they help increase energy in the body and increase its tone). Also, the fruits can help stop bleeding, heal wounds, and have an antibacterial effect (according to an article from Oxford University). Nuts perfectly support the functioning of the skeletal system, can help in the treatment of viral diseases and kill helmites. However, despite all the advantages, the green fruit should never be eaten, as it contains a considerable amount of tannins, salt, cobalt and iron.

Walnuts should definitely be present in the menu of those suffering from diabetes, as they lower blood sugar through manganese and zinc. Among other things, beneficial substances prevent fatty degeneration of the liver. Since the fruit contains oils and fiber, as well as palmitic, linoleic, oleic and mineral amino acids, its consumption helps with constipation and regulates stomach acid. Eating just a couple of fruits every day enriches the body with a daily dose of vitamin C. How much iodine is contained in walnuts and whether it is contained in principle can be judged as soon as the fruit is still green from the tree.